WOD: Sunday, December 18th, 2022
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- (9/7) Calorie Row/Bike/Runner/Ski
- 3 Squat Cleans (ascending weights)
- :10s Chin over bar hold OR top of ring row hold
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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)
- 2 Squat Cleans (155/105)
- 4 Pull Ups
- 6 Alternating Med-Ball Step Ups (20/14)(24”/20”)
*Pick up where you leave off after rest period
*One score – total rounds + reps across all 5 intervals
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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF)
- 4 Atomic Sit Ups (25/15)
- 4 Pull Ups
- 6 Alternating Med-Ball Step Ups (20/14)(24”/20”)
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Core: 4 Rounds
- 15 V-Ups
- :30s Hollow Hold
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